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KB swings'S ARCHIVE

  • Wed.6.16.21

    By CoachBo | In WOD | on June 16, 2021

    Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press5 x 8 @ 75% WOD For time: 30 Wall Balls30 Kettlebell Swings60 Box Jumps30 Kettlebell Swings30 Wall Ball Shots Cooldown: Stretch and roll out

    CONTINUE READING
  • Wed.6.9.21

    By CoachBo | In WOD | on June 9, 2021

    Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 8 @ 75% WOD: 25:00 AMRAP10 Wall Balls10 Flag Push ups, alt10 OH Lunges, alt10 KB Swings10 Box Jumps200m run Cooldown: Roll out and stretch

    CONTINUE READING
  • Mon.5.24.21

    By CoachBo | In WOD | on May 24, 2021

    Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5 x 8 @ 75% WOD:AMRAP 20 minutes:30 KB Swings20 KB Single leg DL, alternating10 Toes to BarCooldown: up dog/down dog x 4, stretch calves and shoulders

    CONTINUE READING
  • Mon.5.17.21

    By CoachBo | In WOD | on May 17, 2021

    Warmup: ROM, dynamic stretches, calf stretches, 10 Front squats with PVC Strength: Front SquatWarmup to 65%Work: 1/1/1/1/1 work up to find your new 1 rep max WOD:2 minutes Double Unders 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep pushups, 30 seconds rest (do more »

    CONTINUE READING
  • Wed.4.5.21

    By CoachBo | In WOD | on April 4, 2021

    Warmup: ROM drills, 10 burpees, 15 inchworms, 20 squats, 30 sit-ups Strength: Back Squat, de-load Work: 5 x 3 @ 65% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings Cooldown: Rollout and stretch

    CONTINUE READING
  • Mon.2.8.21

    By CoachBo | In WOD | on February 8, 2021

    Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 hang power cleans, 10 front squats with PVC Strength: Front Squat Warmup to 75% Work: 10 x 5 WOD: 3 Rounds 1000m row/800m run 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

    CONTINUE READING
  • Wed.1.6.21

    By CoachBo | In WOD | on January 5, 2021

    Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows Find a new 1 RM.  Warmup to 65%, then 1,1,1,1,1 WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 2:00 row (for Cal) Cooldown: 25 GHD situps, 25 GHD Back extensions.

    CONTINUE READING
  • Sun.12.27.20

    By CoachBo | In WOD | on December 26, 2020

    Warmup: ROM, dynamic stretches, WOD: 30 MIN AMRAP: 14 Walking Lunges 14 Heel Raised Squats 14 OH Tricep Extensions 14 KB Swings :60 Wall sit with Goblet Hold * if you break the wall sit you must do 20 burpees

    CONTINUE READING
  • Wed.12.2.20

    By CoachBo | In WOD | on December 2, 2020

    Warmup: ROM, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible :30 clamshell – left, banded if possible Strength: Bent Over Rows 5 x 3 Moderately heavy WOD: EMOM for 30:00 Minute 1: 15 Russian KB swings Minute 2: 20 abmat more »

    CONTINUE READING
  • Wed.11.25.20

    By CoachBo | In WOD | on November 25, 2020

    Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 5 x 3 @ Moderate weight WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: Roll out and more »

    CONTINUE READING
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